ClarkeThe training intensity and weight should be reasonably selected according to their own physical conditions. The best weight for muscle strengthening training is between 8 ~ 12rm, and the increased muscle strength is between 1 ~ 5rm. The training weight should be about 85% of 1RM, with high intensity, and the weight can be appropriately reduced in order to better exercise muscles.
Choice of fitness and weight bearing
During weight-bearing fitness, we should reasonably choose the weight of weight-bearing according to our own physical condition. When novice fitness, we should start from small weight-bearing, and slowly increase the weight of weight-bearing after the body adapts to the weight, so as to achieve the best training purpose.
When the purpose of weight-bearing training is to increase muscle, the weight of weight-bearing is about 8 ~ 12rm, which is within the bearing range and will not cause damage to the body. If you just want to increase muscle strength, the effect is better when the training intensity is between 1 ~ 5rm.
It is best to write down the weight and time of training each time, so as to give reference to the training intensity in the future. The weight of each training is generally about 85% of the maximum weight of 1RM. If the intensity is large, the weight can be appropriately reduced in order to give the best exercise to the muscles.
